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Golden smoothie Calories
Turmeric-style, fruit-based smoothie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Golden smoothie (250 g) has 155 calories. That works out to 62 calories per 100 g. It contains 37 g of carbs, 2.3 g of protein, 1.3 g of fat and 4.3 g of fiber. Its 45 mg of Vitamin C covers 50% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Golden smoothie Nutrition Facts
Selected: 1 cup (medium) · 250 g
155
KCAL / 250G
Carbs
37g
· 13% DV
Protein
2.3g
· 5% DV
Fat
1.3g
· 2% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 5% · Fat 7%
Golden smoothie nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 37 g | 13% |
| Fiber | 4.3 g | 15% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Golden smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 155 kcal |
| 100 g | 100 g | 62 kcal |
| 1 cup (small) | 180 g | 112 kcal |
| 1 serving (small) | 200 g | 124 kcal |
| 1 bottle (small) | 300 g | 186 kcal |
| 1 serving (medium) | 300 g | 186 kcal |
| 1 cup (large) | 350 g | 217 kcal |
| 1 serving (large) | 450 g | 279 kcal |
| 1 bottle (large) | 500 g | 310 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Golden smoothie
What is a golden smoothie made of?
A golden smoothie is a fruit-based drink colored and flavored with turmeric. Recipes vary, but commonly combine fruit such as banana or mango with turmeric and a liquid base; some also include ginger, yogurt, or plant milk.
How do you make a golden smoothie?
Blend fruit, turmeric, and your choice of liquid until smooth. Banana or mango gives a creamy texture, while orange juice or plant milk can thin the mixture; add liquid gradually until it reaches the consistency you like.
Does a golden smoothie help with weight loss?
No, a golden smoothie does not cause weight loss by itself. Its fullness depends on the ingredients: fruit alone may not keep you satisfied for long, while adding yogurt, soy milk, or another protein-rich ingredient can make it more substantial.
Can you use fresh turmeric instead of turmeric powder in a golden smoothie?
Yes, fresh turmeric works in a golden smoothie. Peel and finely chop the root before blending, since it can be fibrous; turmeric powder is more convenient and usually blends evenly without extra preparation.
Should you add black pepper to a golden smoothie?
No, black pepper is optional in a golden smoothie. Piperine in pepper may improve the absorption of curcumin from turmeric, but it is not needed for the smoothie to blend properly and can add a sharp, peppery taste.
Can you make a golden smoothie the night before?
Yes, you can make a golden smoothie the night before and refrigerate it in a sealed container. It may separate or darken overnight, so shake or stir it before drinking and use it within 24 hours.
Can you drink a golden smoothie on an empty stomach?
Yes, most people can drink a golden smoothie on an empty stomach. If the fruit or turmeric feels uncomfortable for you, have it with food instead; a smoothie containing yogurt or soy milk may also feel more filling.
Can you make a golden smoothie with water instead of milk?
Yes, water works as the liquid in a golden smoothie and lets the fruit and turmeric flavors come through. Milk or plant milk makes it creamier, while juice adds sweetness, so adjust the fruit and liquid to suit your taste.
How do you make a golden smoothie taste less like turmeric?
Use less turmeric and pair it with strongly flavored, naturally sweet fruit such as mango, pineapple, or banana. Ginger and citrus can also balance the earthy flavor; add ingredients gradually so the turmeric does not overpower the drink.
Can you freeze a golden smoothie?
Yes, a golden smoothie can be frozen in an airtight container, leaving room for expansion. Thaw it in the refrigerator and blend or shake well before serving, since freezing can separate the fruit and liquid.
Golden smoothie Vitamins & Minerals
Vitamins
Vitamin C
45mg · 50% DV
B6
0.3mg · 18% DV
B2
0.13mg · 10% DV
Vitamin A
80µg · 9% DV
Minerals
Manganese
0.55mg · 24% DV
Copper
0.18mg · 20% DV
Potassium ⭐
525mg · 15% DV
Magnesium
40mg · 10% DV
Sodium
7.5mg · 0% DV
Golden smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Golden smoothie
To burn the 155 calories in 1 cup (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Golden smoothie?
Golden smoothie is a chilled, blended fruit drink with a turmeric-style flavour; the exact fruits and proportions vary from recipe to recipe. It is better understood as a flexible modern smoothie than as a dish tied to one particular region. Its vivid colour and gently spiced, fruity taste make it easy to adapt to whatever fruit is in season.
It is commonly served cold at breakfast or as a snack, either on its own or alongside oats, toast or a handful of nuts. Fruit provides most of its carbohydrates, while it is relatively low in fat and modest in protein. For a more filling cup, pair it with a protein-rich food; for a lighter version, rely on ripe fruit for sweetness rather than adding sweetener.
How Nutritious Is Golden smoothie?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Golden smoothie Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Golden smoothie Contain Allergens?
No known major allergens
Which Diets Is Golden smoothie Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Golden smoothie Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.